The human body is a most remarkable machine. The more it is pushed towards its limits, the more it adapts and the stronger it becomes. When it comes to sex, the body reacts similarly—when the muscles that play a vital role in sexual function are toned and strengthened, the body becomes capable of experiencing more explosive and intense orgasms.

THE MOST REWARDING WORKOUT

Exercising your pelvic muscles - also known as Kegel exercises - just might be the most rewarding workout that the vast majority of men aren’t doing. These exercises aren’t just for the ladies anymore. Men, it’s time to get with the program!

WHAT’S AN ORGASM?

Simply put, an orgasm is the sexual excitement, pleasure, and euphoric state accompanying the release of accumulated sexual tension. A medical definition of the male orgasm is the climax that occurs once sufficient intensity and duration of sexual stimulation surpasses an ejaculatory “threshold.” Sexual climax consists of three phases—emission, ejaculation, and orgasm. When a certain threshold of sexual stimulation is surpassed, emission occurs, in which secretions from the prostate gland, seminal vesicles, epididymis, and vas deferens are deposited into the urethra within the prostate gland.

A MIND-BODY EXPERIENCE

During ejaculation the pelvic floor muscles contract rhythmically, sending wave-like contractions rippling down the urethra to forcibly propel the semen in a pulsating and explosive eruption. Orgasm is the intense emotional excitement that accompanies the physical act of ejaculation. Technically speaking, orgasm takes place in the brain, whereas ejaculation takes place in the penis, although the fact that an orgasm is a mind-body experience blurs the distinction.

For women, an orgasm occurs once sufficient intensity and duration of sexual stimulation surpasses a threshold that induces rhythmic muscular contractions of the pelvic floor muscles, as well as the vagina, uterus and anus. This results in intense emotional excitement and a blissful state that accompanies the physical act of muscular contractions and release. In some women, Skene’s glands (the female equivalent of the male prostate gland) contractions induce the release of their secretions, referred to as "female ejaculation."

HOW CAN FITNESS AND KEGEL EXERCISES IMPROVE THE QUALITY OF ORGASMS?

Sex is all about movement and motion, a kinetic chain that demands aerobic fitness as well as strong core muscles and external hip rotators. This fitness optimizes the smooth, efficient and coordinated integration of pelvic thrusting and lateral hip rotation. The floor of the core—the pelvic floor muscles—is of critical importance to penile and clitoral erections, ejaculation and orgasm.

THE MOTOR OF EJACULATION

The other core muscles and the external hip rotators are involved with the kinetics and movements of sex, but the pelvic floor muscles are distinctive as they directly involve the penis and clitoris. The pelvic floor muscles anatomically support the erect penis and clitoris, cause a surge of blood flow to the genitals, and have a profound involvement in ejaculation and orgasm. They are the “motor” of ejaculation, which by virtue of their strong rhythmic contractions, drive ejaculation and contribute to orgasm.

Kegel exercises increase the strength, tone, power, and endurance of the pelvic floor muscles. Strengthening these muscles maximizes pelvic blood flow, penile and clitoral erectile rigidity, and orgasms, since the pelvic floor muscles when contracting rhythmically at climax provide the muscle power behind the physical aspect of orgasm. Pelvic floor muscle strength and proficiency is also a helpful means of improving ejaculatory control because command of the pelvic floor can help delay ejaculation.

PELVIC MUSCLES MAKE THE MAGIC HAPPEN

Additionally, these exercises can help increase the volume, force, trajectory (arc) and pleasurable sensation of ejaculation. When it comes to orgasms, the pelvic floor muscles make the magic happen. Toned pelvic floor muscles are capable of generating powerful contractions that can forcibly ejaculate semen at the time of the male climax and can equally help optimize and prolong the female climax.

WHAT IS THE BEST MEANS OF EXERCISING ONE’S PELVIC FLOOR MUSCLES?

Effective muscle training derives from understanding pelvic floor muscle anatomy and function. The ability to isolate the muscles is a means of feedback to ensure that the proper muscles are being exercised. Increasing intensity over time with the use of resistance to maximize muscle growth and adaptation is another means. And finally, allowing for appropriate recovery time.

Learn how the Private Gym Pelvic Exercise Program For Men can improve your sexual performance and pleasure.

About the Author

Andrew Siegel, M.D., Urologist, Co-founder of The Private Gym, and author of the highly acclaimed book, Male Pelvic Fitness, Optimizing Your Sexual and Urinary Health.

The Private Gym Program is the first FDA-registered pelvic muscle training system for men. In a four-month clinical trial, 75% of men improved erectile rigidity and 90% reported great improvement in their sexual self-confidence. Learn more about how you can strengthen and maintain these critical muscles at The Private Gym for Men.